This lesson takes moves you may already "know" but differentiates your focus with particular attention to the respiratory muscles, ie the diaphragm and intercostal muscles, the muscles between your ribs. Avoid forcing or stretching. Gentle breathing, with awareness is what we are looking to sense and do.
You'll need a pillow or yoga block for this lesson.
The Think Somatics Virtual Classroom is changing at the end of the month.
I think you’ll really like the new version!
Because it is a different platform, you will need to re-enroll.
Here are a couple of perks to make the switch even sweeter.
The new pricing is just $29 a month. There is an annual discount too, of $290.
PLUS you all get a secret discount for being my “original beta testers”.
Use coupon code: BETA15 and you can save 15% off.
That’s 15% off each month or the annual option.
Here’s a direct link to register. Or "kick the tires" before you enroll and check out what it looks like.
The BETA offer expires July 31 2019, so be sure to sign up before it’s too late.
Hi there! I'm Kristin Jackson, and I'm really glad you're here.
Since Somatics has helped me in so many ways in my life, I'm on a mission to share it with as many people looking for solutions to their pain and suffering.
IF YOU ARE BRAND NEW TO SOMATICS
Please check out the routine I call the Daily Supple-ment, which is a great place for newbies to learn the basics. Once you've learned the basics in the Daily Supple-ment, you can explore the Free Your Whole Body with Somatics 4-week series.
HOW TO GET THE LATEST OFFERING
Just scroll downward and see class titles, the date of the recording, and basic info about the class.
PLEASE NOTE, when you scroll to the bottom of the page, there is a <previous tab. Click on that and there are even more classes to choose from.
HOW TO SEARCH FOR SPECIFIC TYPES OF CLASSES
Check out the categories section. I've kept the categories to a minimum. Why? Because Somatics is not about addressing one muscle at a time or certain areas of the body. Humans function as a whole system, so no matter what the focus of a class, everyone can benefit.
HAVE COMMENTS, QUESTIONS, ETC?
If you have a question regarding a recording, please enter it in the comments section of the specific recording in question. I will address them there as well. Think of the comments section like you are in a live class, and all students can learn from each other. Be sure check the comments before posting a question. There may already be an answer! :-)
NO PAIN, ALL GAINS
Somatics should not cause pain. If you experience pain when exploring the movements of these recordings, please stop and assess. Are you working too hard, over efforting? Are you tightening both sides of your body as once? Avoid that. :-)
DO YOU NEED PERSONALIZED ATTENTION IN REAL TIME?
If you are confused or not getting the results you want from your practice, please schedule private session with me. We will be able to discuss your situation, see each other in real time, and I'll record your lesson and send it to you.
This lesson explores how to spiral down to the floor, and spiral back up, with ease. If you practice this lesson regularly you will find that the old days of plodding along to get from the floor to standing no longer applies. I've taught this lesson to students all the way into their 80s and they can do it. You can too!
Duration: 25 minutes.
Format: This is a brief lesson done on the floor.
It's a nice lesson by itself, or you can do it as a lead into next week's lesson. What are we doing next week? We are getting up and down from the floor with ease! Stay tuned.
I could create a gazillion different list of somatic movements-- "playlists" as I call them-- to address any area of the body. Even in this past week, I guided three different classes through three different sets of explorations.
Here's a brief (30 minute) lesson with some variations I think you'll enjoy. The live classes sure did!
Yes, I did a video, so you could see what I'm referring to. Please do not watch and do at the same time. If you have questions, watch, then do. Ok?
Notice how the neck and shoulders are related to the pelvis, and vice versa as you explore these variations of standard movements. Be sure to not go on "autopilot"! Listen to my cues so your brain has new experiences.
The last move is a variation on the seated twist, but done on your back. Please let me know what you think of it. :-)
Hey everyone! This past week we explored the tip fo the iceberg in regards to Somatics and the pelvic floor. The pelvic floor is like any other part of the body, that can experience pain and dysfunction. And from the somatics perspective, focusing on just that area is short sighted and can take a very long time to change.
Here is a blog post of tips to to help those who have pelvic floor disorders and those who want to keep their whole body healthy and functioning well.
Listen (and Watch) More
And here is a video on my youtube channel, covering what I will share in an upcoming Intro to Somatics with a Pelvic Floor Focus. Feel free to join me live this Sunday, June 2 at 9:00am PDT.
Format: Lying and seated on the floor
Things we explore
This lesson is great for those who have tight hamstrings, plantar fasciitis, low back pain and overall stiffness along the spine.
Things to notice
Sense how your hamstrings, low back and psoas muscles are related in movement.
Below are a couple of videos to help you understand the seated flower and seated hamstring releases that are part of the full length lesson.
Seated Flower Legs
Seated Hamstring Release
Here are 3 mini lessons that enhance breathing, breathing awareness, and mobility. Ideally do them in the order listed, or at least start with a few arch and flattens before jumping into lesson B and/or C.
Lesson A: Rib Breathing While Seated
This is an exploration done focusing on the left side of the body. Once you have done the lesson, feel free to replay it and do the right side. Be sure to explore how you feel and walk, just after the left side.
Lesson B: Breathing Variations on Arch and Curl
Position: On the floor, on your back.
This lesson takes a basic move--arch and curl-- and changes up the breathing to see how we can sense and feel our contractions and releases more.
Lesson C: Moving the Spine Like a Jumprope
Position: Done while on your hands and knees.
(If you think you can't be in this position, you can stand on your feet and put your hands on a raised surface so you get your back to a level line, like a table top.)
This is a fun exploration of moving the spine like a jump rope. First we get the spine to flex forward and backward, like towards the ground and sky, then side to side, then get it to rotate around like a jump rope. Lots of breathing explorations along the way.
Getting to Know You!
Here is a diagram of the lobes of the lungs. This is a view from the front, so the right lung is on the left side of the image, and left on the other. Got it?
Notice the yellow bronchial tubes in the right lung. You have 3 lobes of the in the right lung, and 2 on the left. Wacky, eh!? I think it's important to know a bit about what's "under the hood," so to speak, within our bodies. The more we know, the better off we are at understanding ourselves and communicating what we feel.
I hope you enjoy the lesson and let me know what you notice, and what you think about the 3 mini lessons.
We are playing with rotation of the rib cage. Feel how the center of your body is connected to your limbs and vice versa.
I hope you enjoy this lesson. Some of you have asked for shorter lessons, so I'd love feedback in the comments below what you think. How was the length of this lesson for you? Would you like even shorter lessons? I'm thinking of including mini lessons called Somatix Snax. :-)
Class duration: 53 minutes
Even though you may have done these moves before, I guide you into them with some different language and cuing, so notice if you are on autopilot or sensing things slightly differently. And do you notice anything new that you never really picked up before. Maybe, maybe not. No right or wrong. Just notice.
Ok folks, I have just a musing for you this week. I'd like you to pick a previous lesson and be the move vs do it. You could even pick just one movement, like flower or the side bend.
Are you scratching your head wondering what the heck am I talking about? Our world requires that we spend a large amount of our daily lives working towards “doing stuff” and “getting things done.”
The flip side of doing-doing, go-go-go, is just being in the moment. Being mode and doing mode are both useful in different ways and at different times. But if things are stuck in your life, maybe a shift to a being mode could help you. This is your lesson this week. To apply being to your somatics practice and just notice what you notice.
Here are some qualities of Doing vs Being.
Qualities of Doing
So as you explore a lesson or movement today, I'd like you to be in it, not do it.
As you roll an arm or let a knee turn out, what do you sense along the path of your limb?
What happens in your body as you move the limb?
Do you sense anything far away from the "focus" area?
It's like walking across America vs taking the Concord. If you walk it you will sense/notice a lot more. If you are just flying by you will miss everything expect for a distant view from a tiny window 30K feet away. Pretty disconnected, right?
I think this lesson will be a fun exploration for us all. Myself included. :-)
Let me know what you discover! Enjoy!
Duration: 50 minutes
Duration: less than 10 minutes!
What we explore
standing arch and curl/flatten
Standing side bend/reach the top shelf
Standing "cup and saucer" balancing move
What to notice
Somatics can be super easy to blend into your day. So once you pick up these basic moves you can say good bye to thoughts like these: "I don't always have an hour to devote to my practice...getting to the floor...I don't have room to lie down...I'm traveling and my practice falls by the way side..."
Besides the cup and saucer move, you can do really gentle, barely noticeable versions of the first moves, so you can really do them any time, any where!
Class is done lying on the floor.
You'll need a pillow or block for the side-lying movements.
Things we explore
The torso should have freedom to flex and extend and rotate. These movements, like all pandiculations should enhance your freedom of movement. You will have an opportunity to notice how you walk at the beginning of class and at the end.
If you prefer, you can skip the alternative Flower move that explores legs elevated, and do more of the regular Flower with feet on the floor.
This lesson is a great one to do before bed. By doing some focused breathing, expanding the diaphragm we stimulate the vagus nerve to help downshift from the fight or flight state that many of us live in every day, to the rest and digest mode.
Things to notice
Class duration: 50:59.
This class is done mostly standing and seated on a chair. There is a short section at the end that is done on hands and knees and then on the back.
Things we explore
all of the moves we do in this lesson are moves you may have explored a hundred times before... but what sensations do you pick up and changes you feel when you move your head and neck?
as always be gentle. the slower you go the more time your brain has to notice nuances.
This video goes out to anyone seeking:
Take your time. Approach somatics movements from how the body moves, vs you making it do the movement. I'll make more videos about this, but for now, please just explore and notice what you can feel... Hope this video helps.
We are rotating the pelvis, feet and head like cogs or gears. Notice the relationship of how each area of the body influences the rest of the body ie "cogs"
This class was so fun to teach. I love the moves of this lesson, because I can easily add them to my day, and you can too! When I walk my dog Panda, and she stops to sniff, I can throw in a few of these moves. I can do them waiting in line, wherever I want. Then when I walk again it feels really great. Try adding them to your day too, and let us know what you discover!
This class is done mostly lying on the floor. You might want a pillow for the side lying moves.
Things we explore
This class is done on the floor, but you can do a lot of it while seated.
Things we explore
This class is done on the floor, but you can do a lot of it while seated. I really love this class and hope you do too!
Things we explore
Things to notice
The first part of class is done standing, followed by moves on the floor.
Things we explore
If you are familiar with some standard names of somatic movements, here are some things we play with. If no, no biggie.
Things to know
It's never just one muscle that is causing your pain.
So often clients come to me and "say my doc/PT/chiropractor/massage therapist says my _______ muscle is too weak, tight, etc. and that's why I'm in pain."
Guess, what? That is a total myth. Repeat after me.
No. Muscle. Functions. By. Itself.
I've written a whole blog post to explain this, so bop over and read more...
Most of the routines are 45-60 minutes long.
Brand new to Somatics
or need a refresher?
Search for key words...
Use command+F to search for key words like running, back, pelvis, arch and flatten.
That said, please remember Somatics is not about addressing one muscle at a time or certain areas of the body. Humans function as a whole system, so no matter what the focus of a class, everyone can benefit.
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